Posts Tagged ‘Medicine ball’

CT – KB domination.

Training Partner:NA
Calories intake: 2480 cals
Exercise calories: 365 cals
Motivation level : High
Energy Level: High
Sleep: – 9+ hrs

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

5 Rounds

100,80,60,40,20 – Kb Swing
20, 15,10,8,6 (PS) – KB circles (full)
15,10,8,6,5 (PS) – KB Turkish get-up
15,10,8,6,5 (PS)- KB Windmills
20,20,10,10,10 (PS) – KB power clean and press
300,200,150,100,100 – Rope turns.

NOTES:

Man tough session! It took all testicular fortitude from me to complete it. Nearly vomited at round 4. Just through sheer stubbornness i kept going with it :). Good session and test of mental attitude. I think my neighbors think i am insane cause i was yelling at myself lol!

CT randomness

Training Partner:Louise
Calories intake: 2950 cals
Exercise calories: 468 cals
Motivation level : High
Energy Level: High
Sleep: – 8.6 hrs
IF: – NO

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 Sets

10 x KB Squat and Press + ct section (2 then 3 + Sprint + 5 partner pushups)
20 x KB Swings
40 x Moutain Climber
10 x KB Step up and press
10 x 1 arm KB FLOOR Press
1 Partner shuttle thirds

1 Set

8 per side , Plank to side plank star
10 x MB Lateral Side Squat with push out
20 x Latteral KB putdown
10 x Spider pushup Walk
10 PS figure 8’s MB
25m Resisted Kick

2 Sets (increasing load)
5/8 Turkish Get up
5 x 10 ten punch then Sprawl / 5 rnd 6 combo x 10 then 5 – 1 burpee
10 MB figure 8
5ps / 8ps x KB Clean to Over Head KB lunge
50 MB toe taps
25m Resisted kick / Bear crawl.

NOTES:

I thought i was gunna puke during the first set haha. It’s been a while. Our training room has been moved so we have to do it in a group fitness room instead of the training room so that sucked. I changed the session up a bit today. Good session my shoulders and quads are sore. I decided the second round of exercises were pretty bad combo so i changed it for the last 2 sets. Better idea me thinks.

CT + MT

Training Partner: Ben , Matt
Calories intake: 2400 cals
Exercise calories: 650+ cals
Motivation level : High
Energy Level: High
Sleep: – 10.4 hrs
IF: – NO

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

OUTDOOR SESSION ON WET GRASS!!!!

2 set
10 x Front round kick combo on bag
10m x 2 farmer KB walk.

2 Set

15-20 x EZ bar clean and press
20 x Kb Swing to press
5-8 ps x KB Windmills
5-1 burpee + sprint

1 Set
20x KB one hand swing
10 – 15 EZ bar clean to squat to Push press
10 x KB figure 8’s
20 x MB push pass
10 x 10m jog by 2 then sprint 1

2 set
Boxing work Combos
2 people do bag work other does a set of KB while waiting

20 x focus combo (jab cross uppercut overhand)
5 x half Turkish getup +  1 Full TGU

20 x focus combo (jab jab cross uppercut round overhand)
2X 5PS  KB circles.

3 rounds
2min grappling for position + knee work.

NOTES:
Good session but the circuits could of been constructed to be a little better, progressing was a bit weird. The MT work was good really highlighted proper hip positioning. Nice solid 600 cal session. I took off my HRM for the grappling part.

Ben and matty grappling for position

CT – Cardio based #2

Training Partner: Louise
Calories intake: 3050 cals
Exercise calories: 451 cals
Motivation level : High
Energy Level: High
Sleep: - 9+ hrs

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 set

25 x Kb Swing
10 x TRX Jack Knife / 10 x Burpee combo
20 x Front Kick
100 x Punch
1 X Footwork Ladder (foot movement)
25 m x Resisted Pulls

3 Set

10 X KB Military press (slow rep)
25m Sprint
10 X KB Circles
25m Sprint
20 X Jab, cross, round kick
25m Sprint
10 X KB Squat
Sprint

1 Set

20 X crunch and punch
10 X Boxing combo
20 x Bag Knees
10 X Flat/ Get Punch / KB floor press combo

1 Set

10 x TRX push up
10 x TRX Reverse Fly
10 x TRX back extention
10 x TRX pull through
10 x TRX Spider Plank (oblique twists)

Damage: None

NOTES:

Session wasn’t that hard at all mainly cardio fitness. So decided to tack on one extra set to the end of the session. TRX moves can be done in the body weight only form or changed with something else with a similar motion.

CT – Session #289

Training Partner: Louise
Calories intake: 2850 cals
Exercise calories: 532 cals
Motivation level : High
Energy Level: High
Sleep: – 6.5 hrs
IF: – 14.5 hrs

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

3 sets

20 x DB Punch Walk
20 x Kb Swing
10 x KB windmill
SSet: 5ps x Rolling Pistol / 10 fast boxing ( 1ps pistol then a box for 10 hits then repeat for 5 reps per side)
SSET: 30 x Mountain climber / 30 x TRX mountain climber
Rest 30 seconds

2 Set

10 x MB pass and Sprawl
20 X up Wall throws
sset: 10 X wrestler Sitout / 10 x Lateral burpee
SSet: 10x KB circle / 10x KB Ribbons
100 skips

2 Sets

5 x Boxing combo (6 hit Muay Thai combo then one KB TGU per side repeat)
5 x 5 Stage leg raise / Resisted Leg raise
Sset : 100 (combo) punches
10 x TRX walk outs
100 skips

Damage: Major leg doms today.

NOTES:

Cause i couldn’t really run due to DOMS i decided to do a more cardio based session. It was pretty intense.  But didn’t completely die which was awesome. Upped the KB weights too. Unintentionally on the TGU’s i was wondering why they were so tough then i realised i grabbed the heaviest one by mistake hah! Great session overall, i would rate the second round a killer!

CT – Karate / TRX work

Training Partner: Matt
Calories intake: 3400 cals
Exercise calories: 313 + 252 cals
Motivation level : High
Energy Level: High
Sleep: – 11 hrs
IF: – 16hrs

Martial arts session

Combinations With 40 pound resistance on legs

Combo #1: on Pads, Jab, Cross , front kick (person with pad is working on evasion of kick and guard work).
Combo #2: on Pads: Jab, Cross, hook, hook, uppercut, Knee
Combo #3: On shield: Driving round kick to side knee or thigh x 10 per side (heavy and fast) / Round kick head level (Fast reps)
Combo #4: On Paddle: Focus round kicks
Combo #5: On shields : Jab jab Hook punch (other person swings) (Duck / Block) Switch Flying knee
Combo #6: Working on flowing kicks and balance an form: On paddles Round to back to hook kicks.
Combo #7: Work on timing for guards and proper evasion: block block evade Random kick (moving forward)

Notes: Pretty impressed with accuracy since i haven’t worked on those tiny focus paddles for a while, resistance was awesome made sure the hips were used in the kicks.

Training Partner: Louise
LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 Sets

20 x Kb Swing (Core Shoulders)
10 x KB row (BAck, tris)
20 x KB figure 8’s (shoulders back)
10 x KB lunge (legs)

2 Sets

15 x TRX 45deg Pushup (chest back)
20 x KB High Pull(shoulder)
10 x TRX Reverse Flys (back)
20 x KB Circles (core shoulder)
10 x TRX Body Saw (lats back)
10 X TRX PIKE (core)
10 X Rolling Pistol (legs)
10 X TRX Star Torso Rotation (arms)
10(ps) X TRX single leg squat

Notes:
Today was all about learning the TRX, i thought the session was going to be harder but most of the time was teaching the use of it. After the 35 min i stopped the HRM, We went through another 15-20 mins of different TRX movements figuring out which ones are good and which ones are bad. Which ones i can do and ones louise can do. Over all it’s a great addition to the equipment but some of the moves are WAY too easy and Some are nearly impossible. I need to up my KB’s too as we are both getting through the KB stuff easy as. Today they felt so light, so i will by some heavier ones soon and upgrade lou to the next level up. Next week we will step it up again KB’s MB and TRX combined.

The exercises we tried after we stopped the training.

SL squat – Not too bad Could be hard work during a super set, but probably wont use it unless i work with someone new.
Balance Lunge – Excellent for Hip flexor work
Hip Abduction – Core and hip flexors work, not to bad fair easy. Maybe use on the last set of a workout.
45 deg Chest Press – Pretty easy but arms shaking all over the joint near the bottom of the rep, but it wasn’t hard.
Back Row – Was to easy considering the amount of heavy rowing i do normally, i most likely wont use these.
Y delt Raise – Really works the traps and delt Very good.
High bicep curl – Way to easy again, wont use will do KB versions
Tricep Press – Feels a bit retarded , wont use these
Walk outs – Insanely awesome , you need a strong core and shoulders for this.
Jack Knife – I do these all the time on swiss balls so easy for me. But will use as i don’t have a ball in that room
Pull Through – Very interesting core exercise and it’s very good for lower abs. Will use.
Body Saw – God damn this is hard by awesome, put these in my routine for sure.
Spider planks – Not too bad i’ve done a bunch of these in the past with the TRX you need to keep steady so awesome work.
Floor Wipers – Nearly impossible for me but i’ll work on it.
Torso Rotation – Just crap. Hated it.
PIKE – Not to bad, another yoga styled core workout.
Muscle ups – I tried a couple but i didn’t set the locks up right and i slipped badly when it let go, but i’ll do these again.

CT – Smaller Outdoor session


Training Partner: Dan
Calories intake: 2866 cals
Exercise calories: 325 + 250 cals
Motivation level : High
Energy Level: High
Sleep: – 8.5 hrs
IF: – 16hrs

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

1 set

15(ps) x Kb Swing
5x 10m KB Lateral resisted shuttle / 4 x 10m High knee shuttle + 10 pushup
5(ps) x KB TUG
10 x KB Iron Cross
10 x MB over head Squat
2x (25 meter MB Start throw / 25 meter KB Squat)

One person throws then both run to where the MB lands and the person with the KB squats on that position, continue 25 meters, Swap sprint back to start and do it again

2 Sets

10x KB snatch
8(ps) X kb Fig 8 with curl
10x KB Fwd Lunge
10 x KB Renegade Row
10x KB Iron cross / MB Toe taps.

2 Sets

10 x 5 punch combo + Sprawl
20x crunch and punch
20x Impact crunch.

Injury: None, Rad!

Notes:
Energy was awesome today, strength just as good. I felt great doing the session, the first set went entirely too long over 15 minutes, teaching my mate dan the techniques and modifying the pre planned session to work with the uneven grassy area we were working on. Focusing more cardio based again today, Next weeks sessions will be more Conditioning based. I swear i need to make a bra to fit my HRM in, ever since my lats have exploded in size getting that V shape my HRM just keeps falling down no matter what i try. Felt great to work with dan again, it’s been about 6 months. There was plenty other PT’s there running their boot camps but it’s funny when we train even in the gym they always seem to stop and watch whats we are doing, then we see them trying it on their groups later on. Although this session is a light session compared to a usual session.

CT – High Cardio Core action

Training Partner: Louise
Calories intake: 2322 cals
Exercise calories: 418 cals
Motivation level : High
Energy Level: Variable
Sleep – 9 hrs

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 Sets

20x One Handed Kb Swing
20 x MB Side Slams
20x Russian Twist
20x Clap pushup
20X Clap situp
15 X box jump

2 sets

10x Power Clean / Squat Press
10x KB Lateral resisted shuttle / 4 x 10m High knee shuttle + 5 burpee
30-30-30 boxing
10x Wrestler sit out

2 Sets

20 X Knee ins
10x Walk outs
5 x Resisted leg raise / 5x  regular leg raise.

Injury: None, All doms seem to disappear over night.

Notes:

Energy variable today high in morn low in after noon, had a bit of light headedness before training but it went away,  Training was ok until the second set where the gassing began but still stubbornly got through it. Lat shuttle / High knee shuttle is a killer.

 

CT – KB Domination.

Training Partner: Louise
Calories intake: 2503 cals
Exercise calories: 551 cals
Motivation level : High
Energy Level: High
Sleep – 6 hrs

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 Sets

30 x Kb Swing (40 swings on last set)
16 x KB snatch
50x Skip / 50 – 100 heavy bag punch
10 X KB Ribbons
20 X MB Pass
25 M Sprint & back

3 sets

8 (ps) x KB Squat + Yaw press
5 (ps) x KB Gunslingers (slow)
5 (ps) x KB Windmill (super slow)
10 X MB Side Throw
10 x MB toe Taps
Half court , Ladder Drill – Switching.

2 Sets

10 X KB iron Cross
20 X Impact Crunch
10x Burpees
10 X alligator crawl
20x heavy bag knees
Resisted Sprints

Injury: None

Notes:

Awesome session with some new exercises in there, very hard indeed.

CT – Conditioning

Training Partner: Louise
Calories intake: 2678 cals
Exercise calories: 428 cals
Motivation level : High
Energy Level: High
Sleep – 10hrs

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

20x Kb Swing (core shoulder)
100 punch (shoulders arms )
10 x KB high pull (back Lats)
10ps X KB squats
5 ps x Rolling Pistol (legs)
100 skips

2 sets

10 x KB Ribbons (obs core)
10 x MB lunge and twist (legs core)
10x Lateral burpee (legs chest arms)
30 mountain climbers (legs core)
3 x 5m Shuttles

3 Sets

20 x crunch and punch / Crunch and elbow
10ps Kettlebell side bends (obs)
10 x KB stepup military press
10x Jab cross round knee / Jab cross hook hook knee
10 x Flat to get up then 1 – 10 punch combo / 10 x flat to get up uppercut combo
Injury: Upper back muscular

Notes:

Can tell my cardio fitness is lower than what i am used to but i still did rather well considering the limited cardio, i did suck quite a bit of air between sets though, which is unusual for me.
My HR is much higher too, over 170 when its usually about the 155 mark at top usage.